Chapter 5: Nutritional Considerations

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Chapter 5 Nutritional Considerations
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• Proper nutrition can positively contribute to
• Strength
• Flexibility
• Cardiorespiratory Endurance
• Performance vs. Food consumption
• Myths and habits vs. physiological benefits
• Psychological vs. physiological considerations

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Nutrition Basics

• Science of substances found in food that are
  essential to life
• Carbohydrates (CHO)
• Protein
• Fat
• Vitamins
• Minerals
• Water

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Nutritional Considerations
Science of substances found in food that are
essential to life

• Nutrients
• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Water

• Roles
• Growth, repair tissue maintenance
• Regulation of body processes
• Production of energy

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Carbohydrate

• Bodys most efficient energy source
• Accounts for 55-70 of total caloric intake
• Sugars
• Simple (sugars) and complex (starch and fiber)
• Monosaccharides
• single sugars (fruits, syrup and honey)
• Glucose
• Disaccharides
• 2 sugars combined (milk sugar, table sugar)
• Should account for lt15 of caloric intake

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• Starches
• Complex CHO
• Long chain glucose units
• Rice, potatoes, breads
• Body cannot use starch directly
• Broken down in simple sugars
• Unused starches and sugars are stored as glycogen
  to be used by the body later
• Inadequate CHO intake results in protein
  utilization for energy
• Protein sparing action of glucose occurs if
  adequate CHO in the system

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• Fiber
• Structural part of plants and is not digestible
  in humans
• Soluble
• Gums, pectin
• Oatmeal, legumes, and some fruits
• Insoluble
• Cellulose
• Grain breads and bran cereal
• Aids normal elimination of waste (bulk)
• Reduces risk of colon cancer and coronary artery
  disease
• Reduces incidents of obesity, constipation,
  colitis, appendicitis, and diabetes

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• Intake should be approximately 25 grams per day
• Most only consume 10-15
• Excessive consumption may lead to intestinal
  discomfort and increased loss of calcium and iron

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Fats

• Most concentrated source of energy
• Serves to make food flavorable and contain fat
  soluble vitamins
• Essential for normal growth and development
• Saturated vs. unsaturated
• Saturated (fatty acids derived from animal
  products
• Unsaturated (plant derivatives - liquid at room
  temperature)

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• Other Fats
• Phospholipids
• Lecithin
• Sterols
• Cholesterol (consume lt300mg/day)
• Omega-3 fatty acids (unsaturated fat) aids in
  reduction of heart disease, stroke, hypertension)
• Found in cold-water fish
• Fat Substitutes
• Simplese and Olean
• Contain 80 fewer calories than fat and no
  cholesterol
• May cause abdominal cramping and diarrhea

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Proteins

• Required for growth, maintenance, and repair of
  the body
• Aid with enzyme, hormone, and enzyme production
• Should encompass 12-15 of daily caloric intake

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• Amino Acids
• Basic units that compose protein
• 20 amino acids compose the majority of body
  protein
• Most can be produced by the body while others
  (essential) must be consumed
• Animal products contain all essential amino acids
• Incomplete sources (i.e. plants sources) do not
  contain all essential amino acids

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• Protein sources and needs
• Most diets are rich in protein and often athletes
  consume twice the amount that is recommended
• Excess protein is converted to fat and may result
  in dehydration and potential kidney damage
• Increased physical activity results in increased
  need for protein in the diet

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Regulator Nutrients

• Vitamins (13) serve as regulators in many body
  processes
• Fat soluble
• Vitamins A, D, E , K
• Found in fatty portion of foods and oils
• Water soluble
• Vitamin C, B-complex vitamins
• Help to regulate metabolism but cannot be stored
• Each serves a series of roles

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• Anitoxidants
• May prevent premature aging, cancers, heart
  disease and other health problems
• Help protect cells from free radicals
• Include vitamins A, C, E
• Found in a number of dark green, deep yellow and
  orange fruits and vegetables
• Supplements
• Vitamin Deficiencies
• Illness that results from a deficit in a
  particular vitamin/mineral
• Are avoidable if an adequate diet is consumed

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Minerals

• 20 minerals have essential roles in the body
• Many are stored in liver and bones
• Examples
• Iron (energy metabolism and oxygen transport)
• Magnesium(energy supplying reactions)
• Calcium (bone formation, clotting, muscle
  contractions)
• Sodium and Potassium (nerve conduction)

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Water

• Most essential nutrient and most abundant in body
  (60 of body weight)
• Essential for all chemical processes
• Lack of water (dehydration) can lead to illness
  and death
• Body has mechanisms to maintain homeostatic
  levels of hydration (kidneys and solute
  accumulation)

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• Electrolyte Requirements
• Involve minerals of the body - must maintain
  adequate levels for optimal functioning
• Excess sweating can lead to depletion of these
  electrolytes
• Help to maintain levels of hydration
• Can generally maintain through proper diet,
  however, additional salts may need to be added
  periodically

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Nutrient Requirements and Recommendations

• Amount of nutrient required to prevent deficiency
  diseases
• Vary individuals and across populations
• Requirements vs. Recommendations
• RDA (Recommended Daily Allowance) vs. DRI
  (Dietary Reference Intake)
• Food Labels
• Aids consumers in determining levels of nutrients
  in foods

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Nutrition and Physical Activity

• Activity increases need for energy not
  necessarily all vitamins, minerals and nutrients
• Vitamin Supplementation
• Athletes believe large doses can lead to superior
  health and performance
• Common practices
• Vitamin C
• to prevent common cold and slow aging
• May cause kidney stones and diarrhea

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• Vitamin E
• Protects cell membranes from damage
• Little evidence to support enhancing performance
  or life expectancy
• B-complex vitamins
• Aid in release of energy from CHO, fat, and
  protein
• If additional energy is required, increased
  caloric intake is necessary
• Mineral Supplementation
• Calcium and iron tend to be low and diets may
  need to be modified
• Need to be certain additional minerals are
  necessary in diet prior to purchase (save money)

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• Calcium Deficiency
• Most abundant mineral in body
• Over time additional levels of calcium are
  required for bone maintenance
• Without, bones become weak and brittle resulting
  in osteoporosis
• Young adult requires 1000mg/day
• Females tend not to get enough calcium in diet
• While exercise helps bones to retain calcium,
  extreme levels of exercise, causing hormonal
  imbalances, can disrupt calcium retention
• Supplementing with calcium carbonate or citrate
  is advisable

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• Milk products are the most reliable source of
  calcium
• Some athletes complain it causes upset stomach
  due to a build up of intestinal gas
• May be lactose intolerant and lack the enzyme
  lactase (lactase deficient)
• Can supplement with lactase (scientifically
  produced)
• Iron Deficiency
• Common in females
• Results iron-deficiency anemia, limiting oxygen
  carrying capacity of blood
• Athlete feels tired and weak due to muscles
  inability to generate energy

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• Protein Supplementation
• Approximately 1-1.5g/kg body weight of protein
  should be consumed for increasing muscle mass
• Often times exceeded with normal diet and
  supplementation is not necessary
• Creatine Supplementation
• Naturally occurring substance in body produced by
  kidneys, pancreas and liver
• Found in meat and fish
• Role in metabolism
• Two types (free creatine and phosphocreatine)

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• Phosphocreatine is stored in skeletal muscle and
  works to re-synthesize ATP during activity
• Positive effects
• increase intensity of workouts
• lactic acid buffer
• stimulates protein synthesis
• decreases total cholesterol and total
  triglycerides and improves HDL-LDL ratio
• increases fat free mass
• Negative effects
• weight gain
• muscle cramping
• gastrointestinal disturbances and renal
  dysfunction
• Not a banned substance, however, distribution by
  NCAA institutions is banned

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• Sugar and Performance
• Ingesting large quantities of sugar prior to
  activity causes an increase glucose in the blood
• Release of insulin stimulated allowing cells to
  utilize free circulating glucose, sparing blood
  glucose
• Positive effect on performance
• However, some athletes are sensitive to high CHO
  feedings and have problems with increased levels
  of insulin

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• Caffeine
• Central nervous system stimulant found in
  carbonated beverages, coffee, tea (chocolate
  contains relate compounds related to caffeine)
• Increase alertness and decrease fatigue
• Too much causes nervousness, irritability,
  increased heart rate and headaches
• Headaches may result when ceasing caffeine use
  (withdrawal)
• Not detrimental to performance
• Enhances fat utilization and endurance
  performance
• Makes calcium more available allowing muscles to
  work more effectively
• may cause slight headaches

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• Alcohol
• Provides energy for the body
• Little nutritional value
• Central nervous system depressant
• decreases coordination, slows reaction time,
  decreases mental alertness
• increases urine production (diuretic effect)
• Organic, Natural, of Health Foods
• Claim to be safer and nutritionally superior due
  to absence of pesticides and fertilizers
• All foods are organic due to presence of carbon

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• Organic Foods (cont.)
• More expensive no increased benefit
  physiologically
• Processing (preservatives) helps to maintain
  nutritional value
• Herbs
• Trend - natural alternatives to drugs and
  medications
• Safe to ingest as natural medicines we few side
  effects (occasional allergic reaction)
• Offer nutrients that nourish brain, glands and
  hormones

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• Dont need to consume with food - contain own
  digestive enzymes
• Work with the bodys functions (whole body
  balancers)
• Caution must be exercised as there is no
  governmental control or regulation

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Vegetarianism

• Utilize plants to form foundation of diet - anima
  foods are either excluded or included in a
  variety of eating patterns
• Economic, philosophical, religious, cultural, or
  health reasons
• While practiced intelligently (not a fad) a
  vegetarian diet can result in deficiencies
• Diet must be carefully planned

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• Total vegetarian (vegan)
• all plant diet, no animal products
• must be certain to consume enough calories and
  vit B12, calcium, zinc, and iron
• Lactovegetarian
• Consume plant foods and milk products
• Must watch iron and zinc levels
• Ovolactovegetarian
• Consume plant foods, milk products and eggs
• Iron is still a concern
• Semivegetarian
• Still primarily plants but all other products are
  consumed except red meat.

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Pre-event Nutrition

• Importance and content pre-event meal vs.
  traditional rewarding that may hamper performance
• Traditional steak and eggs
• Long term food consumption is more important than
  immediate consumption
• Purpose should be to provide competitor with
  nutrients/energy and fluids for competitions
  (taking digestibility into consideration

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• Encourage athletes to be conscious of diet
• Diets are also individual to each athlete
• Individual is the best judge of what should or
  should not be consumed
• What is the individual comfortable with
• Liquid Supplementation
• Extremely effective and successful
• 225-400 calories per serving
• Successful in reducing pregame symptoms of dry
  mouth, abdominal leg cramps, nervous defecation
  and nausea

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• Food generally takes 4 hours to clear stomach and
  upper GI tract
• Liquid supplements clear stomach and upper bowel
  before game time, settling the stomach and making
  available nutrients

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Fast Foods

• Way of life in America --world of fast food
  junkies
• Often meal of choice during travel
• Big concern is the amount of fat (40-50 of
  calories from fat)
• Size vs. supersize
• Increased menu size is a plus (variety)
• Nutritional information posting

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Glycogen Supercompensation

• Increase muscle and liver glycogen stores prior
  to major event by altering eating and training
  habits
• Decrease training at least 48 hours prior to
  event
• Increase CHO loading to increase glycogen stores
  and positively impact muscle glycogen and muscle
  endurance

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• Six-day period
• Phase I (Days 1-2) hard training with reduced
  CHO intake
• Phase II (Days 3-5) decrease training and
  increase CHO (potentially increasing glycogen
  stores 50-100)
• Phase III (Days 6-7) resume normal diet
• Not clearly demonstrated as being beneficial in
  endurance activities
• Do not perform more than 2-3 times per year
• Ideally for prolonged duration events

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Fat Loading

• Fat loading vs. carbohydrate loading
• Intent better energy source
• Negative side effects
• cardiac protein and potassium depletion
• development of arrhythmias, increased serum and
  cholesterol

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Weight Control and Body Composition

• Gains and loss of weight in athletes can be
  problematic
• Intelligent and conscientious approach involves
  some knowledge of what is involved on the part of
  the athlete and athletic trainer
• Results in athlete displaying discipline relative
  to types and quantities of food

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Body Composition

• Ideal body weight age-related height/weight
  chart
• Inaccurate due to broad ranges and failure to
  take individual body types into consideration
• Health and performance may be best indicators
• Fat vs. nonfat components of body body
  composition

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• Non-fat or lean tissue (lean body weight)
• bone, muscle, tendon, connective tissue
• Body comp is the relationship between fat tissue
  and lean body tissue
• Averages
• Female 20-25 body weight fat
• Male 12-15 body weight fat
• Should not fall below 3 and 12 for males and
  female respectively
• Results in loss of essential fat padding for
  organs

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• Overweight excess body weight relative to size
  and stature
• Overfat excessively high percentage of total
  body weight is fat
• Obesity extreme amount of excessive fat
• Female gt30 and male gt20 percent body fat
• Factors that determine amount of fat
• Number of cells
• Proliferation or hyperplagia of fat cells occurs
  from birth to puberty
• Size of cells
• Increase/decrease over time until adulthood
  relative to caloric balance
• Change of weight change in size not number

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• Adipose cell stores triglycerides (liquid fat)
• Moves in and out of cells according to energy
  demands
• Moderate, long term activity uses greatest amount
  of fat
• One pound of fat 3500 calories, stored as
  triglycerides

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Assessing Body Composition

• Several methods
• Hydrostatic, bioelectrical impedance, skinfold
  thickness measures
• Skinfolds based on the fact that 50 of body fat
  is subcutaneous
• Utilize skin fold calipers
• Relatively low accuracy but is easy to learn and
  utilize
• Error is 3-5

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Determining Body Mass Index

• Determine extent of overweight or obesity using
  height and body weight
• BMI (body mass index) is a ratio of height and
  weight
• Utilized to measure health risks associated with
  obesity
• BMI gt25 indicate excess body fat
• BMI 25-30 indicates overweight
• BMI gt30 indicates state of obesity

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Assessing Caloric Balance

• Caloric balance Calories consumed - calories
  expended
• Positive caloric balance results in weight gain
  and vice versa for negative caloric balance
• Can be calculated through accurate record keeping
  of calories consumed and expended relative to
  metabolic and activity needs
• Calories are expended through
• basal metabolism (calories expended at rest)
• work (activity that requires more energy than
  sleeping)
• excretion

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• Must calculate total time engaged in all 3 areas
  over a 24 hour period
• BMR is determined in laboratory setting through
  indirect calorimetry which measures oxygen uptake
• Work (type, intensity, duration) must be
  determined
• Body size also factors in
• Energy expenditures can be consulted to determine
  average energy expenditures per activity
  (kcal/min/lb)

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Methods of Weight Loss

• Exercise or dieting alone is ineffective over the
  long run
• Dieting alone results in lean body tissue loss
• Should not drop below 1000-1200 calories for
  women and 1200-1400 for men
• Exercising, while resulting in loss of fat mass,
  will also enhance strength, cardiorespiratory
  endurance and flexibility

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• The key is moderation
• A combination of dieting and exercise
• A negative energy balance must be achieved
• Loss of 1.5-2.0 pounds per week is adequate
• Weight loss of more than 4-5 pounds per week can
  be attributed to dehydration
• It takes time to put weight on and also takes
  time to take it off

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Methods of Weight Gain

• Aim should be to increase lean body mass
• Increased physical activity (muscle work) and
  dietary modifications
• Approximately 2500 calories is required per pound
  of lean body mass, an increase 500-1000 calories
  per day
• A 1-2 pound per week gain is adequate

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Eating Disorders

• Epidemic in our society, especially in sports
• 1 out of 200 girls age 12-18 will develop some
  pattern of eating disorder (1-2 of population)
• Bulimia
• Generally females ranging in age from adolescence
  to middle age
• Periods of starvation, bingeing (thousands of
  calories) and purging through vomiting, fasting
  and laxatives/diuretics

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• Characteristics
• Typically bulimic athletes are white, middle to
  upper-middle class
• Perfectionist, obedient, overcompliant, highly
  motivated, successful academically, well-liked,
  and a good athlete
• gymnastics, track, dance
• occasionally seen in male gymnasts and wrestlers
• Bingeing and purging can result in stomach
  rupture, heart rhythm, liver damage, tooth decay
  from acids, chronically inflamed mucous lining of
  mouth and throat

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• Anorexia Nervosa
• 30-50 of anorexics also suffer from bulimia
• Characterized by distorted body image and
  constant concern about weight gain
• Impacts mostly females
• Starts often with adolescents and can be life
  threatening
• While the athlete tends to be too thin they
  continue to feel fat
• Deny hunger and are hyperactive
• Highly secretive

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• Early intervention is critical with eating
  disorders
• Empathy is a must
• Psychological counseling is key
• Must have athlete recognize the problem, accept
  the benefits of assistance and must voluntarily
  accept help for treatment to work

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Female Athlete Triad

• Potentially fatal problem
• Combination of eating disorder, amenorrhea and
  osteoporosis
• Some suggest eating disorders may exist in 62 of
  females in certain sports and amenorrhea found in
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• Major risk is the fact that bone lost may not be
  regained